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The Calculator

This is the best estimate of your maintenance calories. It also provides an estimate of your Basal Metabolic Rate (BMR) for reference.


A more accurate determination of the calories you burn can only be accomplished by individual physiological testing. This figure is to give you a starting point, which you can adjust later on as required. More on how to use this figure below.

The calculation is based on the Mifflin-St Jeor Equation, which calculates your BMR and then applies an activity multiplier based on an estimate of the calories you expend during a day.

Total Daily Energy Expenditure

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn on a daily basis. This means it is also the amount of calories to need to consume to maintain your weight. TDEE is made up of four parts.

Basal metabolic rate (BMR)

Energy required to keep body functioning at rest. Around 60% - 70%.


Non-exercise activity thermogenesis (NEAT)

Energy used to do everyday tasks outside of exercise. Around 15%.


Thermic effect of food (TEF) 

Energy used digesting, absorbing and utilising nutrients in the food we eat. Around 10%.


Exercise activity thermogenesis (EAT)

Energy used for exercise. Around 5% - 10%.

The calculator above provides you with an estimate of your TDEE. 

How To Use This Figure

It's important when we're looking to create either a calorie deficit or surplus, that we know what our maintenance calories are. Once we know what our maintenance calories are, we can then target a caloric intake thats suitable for our goals.

The figure stated in the calculator is an estimate and is purely designed to give you a rough starting point. The best way to work out your maintenance calories is a little bit of trial and error. I would advise tracking your calories for around a week, targeting the figure given in the calculator.


Along side this, also track your weight. If you lose weight in the period then you know that the figure is slightly lower than your maintenance and if you gain weight then the figure is slightly too high. From here you can decide how big a deficit or surplus you want to create. Around 10%-15% in your desired direction is a good starting place. 

The longer term and more sustainable approach you can take the better. If you'd like more information or have questions regarding any the above, feel free to drop me an email.

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